Warm Up: Mosey around to the front of the parking lot for a 17 count SSH and 17count Cotton Picker. Mosey back to near the cars for the Appetizer.
The Thang
APPETIZER: Double Squat Jumps with a 180 degree twist 2x then run to the sidewalk for 2 T-Bone double Merkins (4Merkins x 13 x 10 = 520 Merkins)
Mosey’d to the back circle to no avail as the pull up bars were engulfed in darkeness – so Mosey’d back to the stadium forcing Bloodhound to sprint ahead to open the gates for the pull up bars on the back side. Stalled at the entrance of the stadium for a quick countdown and 30sec handstand (BsTTW) and then mosey’d to the the pullup bars.
MAIN COURSE: divide up into 3 groups to rotate thru the exercise sequence 10 times. Group A started with 5 pull ups; Group B started with 10 Merkins at the 20 yardline trackside; Group C started with 10 lunges per side (20 count) at the 50 yardline trackside. (10 Merkins x 13 x 10 sets = 1,300 Merkins)
Finisher: Mosey’d back to flag and circled up for 20 Spiderman Merkins and a 30 second Superman Hold. (20 Spiderman Merkins x 13 = 260 Merkins)
COT
Moleskin
Frogtown Trail Run on October 7th with 3 courses ranging from 4m, 6m and 10m versions. Sign up by month end and its only $35. Close to home, great race for the value. Frogtown Trail Challenge
|
Jonah Chapter 3 after Beatdown on Wednesday at the Kroger Starbucks @ East Cherokee and Hghwy 20.
Hope all the brothers that didn’t come today are doing well and hanging tough! You are missed!